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Forum: Exercises

Post questions about specific exercises here.

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Arrow Sticky Thread Sticky: General Forum Rules

Welcome to the Forums It is our hope that the members of the forums will help each other in providing motivation and information to those looking to reach their fitness goals. To protect our members and the forums, the following rules are effective in all sections. Please take...

ForumSentinel‎, 05-19-2014 09:12 AM
05-19-2014, 09:12 AM Go to last post
0 98,722

Sticky Thread Sticky: De-Load, the Overlooked Technique

Introduction: There are countless posts on the best way to train biceps, the optimum split for getting huge, how to bench press properly, or any of a million other questions on how to become bigger, leaner, or break through plateaus. But one technique that helps achieve all of these goals...

VoxExMachina‎, 01-03-2010 11:16 AM
21 Pages
1 2 3 4 5 ... 21
02-25-2018, 07:13 PM Go to last post
615 754,642

Sticky Thread Sticky: Beginner's Guide: 6 Basic Compound Lifts, and How to do Them

The core of any good exercise program should be built around the 6 basic compound lifts. These are the basis of bobybuilding, the cornerstone of hypertrophy, the mecca of mass, the.... well, you get the idea. Must you do all of these? No. Nothing is a "must". But instead of wasting...

VoxExMachina‎, 09-07-2009 10:59 AM
22 Pages
1 2 3 4 5 ... 22
03-30-2018, 05:12 AM Go to last post
640 1,255,397

Sticky Thread Sticky: The 80/20 Rule for Lifting

Think, But Don't Over-Analyze When you are enthusiastic about bodybuilding, or any sport or hobby for that matter, you want to know everything you can about it. You want to know what's the best exercise, what rep range will give you an edge, how to best structure your split so that you eek out...

VoxExMachina‎, 02-19-2010 07:41 PM
19 Pages
1 2 3 4 5 ... 19
05-17-2018, 04:35 AM Go to last post
556 678,170

Sticky Thread Sticky: Answers to Common Questions

Q: What exercise should I do for (insert body part here)? I don't know how to do (insert exercise here). A: Do a Search, please, before creating a thread. Also go here: Q: Should I use a full body...

VoxExMachina‎, 09-05-2009 04:46 PM
24 Pages
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05-21-2018, 05:04 AM Go to last post
718 600,219

Arrow Sticky Thread Sticky: The Fundamentals of the Back Squat

The Fundamentals of the Back Squat The Back Squat has often been referred to as "the King of Exercises" because it uses a great deal of the body's musculature and is therefore very efficient in making you bigger and stronger. Really, squats are a full body exercise, though most people will...

VoxExMachina‎, 03-24-2011 09:10 AM
17 Pages
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05-21-2018, 05:08 AM Go to last post
494 594,392

Sticky Thread Sticky: The Bench Form Thread

We see a lot of threads asking for bench form critiques on this forum. I feel like most of these threads are made because people don’t know how to critique their own form. They just don’t know what to look for. I’m hoping to narrow that gap with this thread. I’m not going to touch on everything,...

davisj3537‎, 09-19-2013 11:41 PM
9 Pages
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10-17-2018, 10:05 AM Go to last post
240 376,823

Exclamation Sticky Thread Sticky: *** Deadlifting 101: Instructional videos ***

What's up deadlift people? This thread will attempt to cover deadlift basics, common mistakes, and also provide some useful information about other deadlift variations. Here is the basic overview of the classic barbell deadlift..... 8u899wRnwqs And here is Mark Rippetoe's "Lengthy Analysis...

Kiknskreem‎, 11-21-2008 08:02 PM
26 Pages
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09-30-2019, 12:39 AM Go to last post
777 867,856

Sticky Thread Sticky: Ask an Exercise Science major anything

Ask away. This thread will be nice for any basic or advanced questions as well as help me develop my knowledge and proficiency in my field. background in: biomechanics kinesiology exercise physiology athletic injuries all kinds of workout programming as well as advanced courses in...

y0lked‎, 07-12-2016 10:07 PM
46 Pages
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11-15-2019, 04:40 PM Go to last post
1,357 341,722

I love to work out and run daily

Hello everyone i started to work out in a gym (normal program for losing weight rather than building muscles with low weight lifts at high numbers) I run daily and try to keep myself active at home via VR, but the thing is i sweat a lot and the weather is getting colder even when i'm not working...

Pennywoloz‎, 10-17-2019 03:21 PM
10-18-2019, 07:51 AM Go to last post
1 400

Question Winged scapula making my right chest weaker?

Hi everyone, Whenever I would work my chest, I only feel my left chest and not right and after a while the development between the two became noticeable. So I stopped training chest completely. I figured it’s better to have no chest rather than a deformed one. No matter how much I concentrated,...

ArbaazRauf‎, 10-15-2019 12:17 PM
10-18-2019, 10:12 AM Go to last post
5 778

what joint is standing calf raises targeting?

Is it the ankle joint?

Apollo 13‎, 10-18-2019 08:01 AM
10-18-2019, 11:38 AM Go to last post
2 363


Hey I’m looking for a bit of advice. I’m studying to be a PT next year and I know that when I get a job in a gym I’m going to be taking a lot of cardio based classes. I much prefer weights to cardio it’s my preference however, I’d love to improve my cardiovascular endurance but not end up...

Liftnsquat‎, 10-16-2019 12:52 PM
10-18-2019, 01:40 PM Go to last post
2 698

Exclamation Deadlift FORM CHECK

18 year old. Got back from a 2 month lay off. Would appreciate a form check to prevent snap city. I'm starting from a higher position as my hips tend to shoot up if i dont. Here are a few clips up of me pulling some light weight.

stefanferns‎, 10-18-2019 04:44 AM
10-18-2019, 02:34 PM Go to last post
2 504

Post Trapezius Pain From Dips (Reps)

A while ago I could not do dips, because I lacked the shoulder flexibility. I did a lot of stretches and I finally managed to do them without any discomfort in my shoulders. I don't feel any pain during the exercise, but when I get off the bars I feel a sharp pain in my neck / trapezius area....

__r‎, 05-11-2009 02:25 AM
10-18-2019, 03:45 PM Go to last post
11 10,022

Leg extensions

Toes up or down?

Hannahp21‎, 10-18-2019 04:24 PM
10-18-2019, 04:24 PM Go to last post
0 386

Leg exercises during surgery recovery

Hello, so I’ve had surgery on my left foot and my doctor told me I wont be able to do exercises that puts heavy load on my foot for 5 months, so no heavy squats, leg press or deadlift. My doctor told me I could do leg extensions/curls but I was wondering if you can think of any other exercises I...

Degniz‎, 10-17-2019 01:38 PM
10-18-2019, 06:12 PM Go to last post
4 603

Bench press machine Someone please tell me these look alright, felt like the worst workout of my life lmaooo

Hannahp21‎, 10-19-2019 03:37 AM
10-19-2019, 05:42 AM Go to last post
4 472

Thoughts on this leg day routine?

So my back has been bothering me off and on for about 5-6 months now. I've been following a 4x a week U/L routine, which means I have two lower/leg days a week. The issue I'm having is creating a routine that is easy on the back and things like the back squat, leg press, and RDLs seem to cause...

beq1991‎, 10-19-2019 10:41 AM
10-19-2019, 10:55 AM Go to last post
1 440

Universal athletic position tips.

Can someone explain if I Should feel the tension in my quads, hamstrings, or both when entering the universal athletic position? What is the proper way to enter this position from beginning to end? What are the steps to take to enter this position? Is it simply a hip hinge or squat? Just give me a...

tariq2333‎, 10-19-2019 12:12 AM
10-19-2019, 12:37 PM Go to last post
4 534

Are leg raises enough for abs ?

Hey i have a question. I train 3x per week classic full-body training. I do every training 1 exercise for abs at the end. I do only leg raises on dip bars, controlled, 3x to failure thats all. But my friends, they do like upper-abs, lower - abs + obliques training but it takes really long to train...

wariorpolni‎, 10-19-2019 05:24 AM
10-19-2019, 01:09 PM Go to last post
1 456

Ab routine for beginners that is effective

Please tell me a good effective ab routine for beginners.

jamesfay72‎, 10-19-2019 01:29 PM
10-19-2019, 01:33 PM Go to last post
1 395

Poll Poll: Leg extensions

Toes up or down? Do those emphasis different muscles? Also, anyone else feel the front of there legs/calves working along w the quads when toes are pointing up?

Hannahp21‎, 10-18-2019 04:25 PM
10-19-2019, 01:52 PM Go to last post
3 570

Can't squat with flat feet!

I cannot go down into the squat position without lifting my heels. As soon as my lower leg gets about 30 degrees away from vertical, the heels come up. I've been that way all my life. I re-realized this when I saw a video demonstrating squats on Can't do squats right while balancing on...

Datoyminaytah‎, 07-20-2006 06:21 PM
10-19-2019, 05:34 PM Go to last post
12 23,592

How do you guys flex to show the most abs?

If i simply tighten my stomach/tense the muscles, i don't see much upper abs definition. However if i breathe out all my air and then flex, i get a really tight stomach and a clear 4 pack is visible. The downside is, this deflates my entire upper body so my chest etc all looks extra small. ...

backinthegymbro‎, 10-19-2019 01:10 PM
10-20-2019, 11:00 AM Go to last post
3 560

How long of a break can you take before you lose muscle?

Got really busy towards the end of the semester and somewhat lazy as well. I've been off for about a month now. I dont think I've noticed any size decreases but I do feel somewhat weaker. About how long can you take off without losing muscle, or does that really just depend on the person?

Dark.Rezzan‎, 12-12-2006 01:45 AM
3 Pages
1 2 3
10-20-2019, 11:25 AM Go to last post
63 74,944

Squat goals

6'0, 180 lb, 28, framing carpenter for living and did sports all my life. I do some lifting with the arms but stopped doing squats bc I took it too far maxing out one day for fun and a muscle strain kept me out of work for two weeks. I have a squat rack and want to get back into it 3-4 times a...

patgeds22‎, 10-20-2019 11:23 AM
10-20-2019, 11:43 AM Go to last post
1 312

Chores that count as workout

Are there any house chores that I can replace my daily workout with in worst cases where I really can't go to the gym

maryprz‎, 10-18-2019 09:50 AM
10-20-2019, 12:05 PM Go to last post
12 855

Benchpressing bar form frusteration

Hey, It's my second day at the gym bench pressing. I can't figure out if I have proper form. I mostly feel it in my back, shoulders and abs. It's very difficult for me to keep abs flexed the whole time while keeping shoulder blades tight and pulled back. It seems like no matter how much I focus...

xXGreenXx90‎, 10-18-2019 08:06 PM
10-20-2019, 12:54 PM Go to last post
12 805

Overhead dumbbell extension not increasing

I do triceps and chest on the same day. I’ve been bulking and all my lifts have been going up steadily, increasing in either reps or weight. However I have been stuck at The same weight for overhead dumbbell extension, at a 50 lb dumbbell for the longest time. How do I improve on this exercise?? I...

bronco3‎, 10-09-2019 01:31 PM
10-20-2019, 10:10 PM Go to last post
16 1,789

Underappreciated Curls

Surely all of us have either heard or participated in the mockery of those who curl in the squat rack, or who claim to be strong when their curl would increase their laughable powerlifting total if they could substitute it for one of the Big Three. While a solid foundation of strength indeed lies...

EliKoehn‎, 10-12-2019 02:45 PM
10-21-2019, 12:13 AM Go to last post
11 1,711

Tight Hip Flexors

Hi all, I have super tight hip flexors, along with very loose hip joints. Keep getting bad charlie horses when I train, and difficult to do a lot of movements properly like squats. Any suggestions?

thezwashere‎, 10-16-2019 08:00 PM
10-21-2019, 03:44 AM Go to last post
7 855

Weak BP compared to pec dec fly -weak triceps or something else?

According to, my pec dec fly is in the 74th percentile, but my bench press is only in the 40th percentile. Does such a big gap between these two exercises necessarily mean my triceps are weak, or could there be some other weakness?

DieselYeah‎, 10-20-2019 01:11 PM
10-21-2019, 04:33 AM Go to last post
5 566

Rate My Program

It's just two different full body workouts, made up of my essential compound lifts and a couple isolations thrown in. It might not look like much but this is is the program that built my physique over the course of 2 years. Not only has it done me the most good, but it feels good and if I miss...

GrassFedGorilla‎, 10-21-2019 07:45 AM
10-21-2019, 08:08 AM Go to last post
1 331

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